Ever heard of this immune, thyroid and cardio-vascular supporting antioxidant?

Selenium is an essential trace mineral and powerful antioxidant

What is it important for?

  • Supports normal thyroid function
  • Anti- cancer properties
  • Antioxidant protection
  • Improves quality of sperm
  • Cardio-vascular support
  • Helps to regulate cholesterol
  • Important for DNA repair
  • Reduces heavy metal toxicity in the body
  • Immune function support
  • Important for the production of some of protein’s building blocks in the body

Did you know…...?

Other nutrients including vitamin B, C, E and zinc improve selenium’s effectiveness and visa versa 

So how can we include it in our daily diet?

  • Vegetables and fruit; red Swiss chard, turnips and other root vegetables, garlic mushrooms,       radishes courgettes, cabbage , carrots, banana
  • Nuts and seeds; brazil nuts (one of the best sources), pecans, almonds, hazelnuts, cashew         nuts, sesame seeds, flax seeds
  • Beans and pulses; green beans, kidney
  • Wholegrains; oats,  barley,  brown rice
  • Sardines , salmon, herring, Cod oysters, lamb, beef liver, chicken, turkey, egg

An easy selenium rich recipe idea...............

No- Fuss Brown Rice Risotto
  • Heat a knob of butter and add one chopped onion
  • Sautee for 5 minutes  and add 375g sliced mushrooms
  • Cook for a further 5 minutes and add 2 cloves of crushed garlic
  • After a few minutes add 1 ½ cups brown short grain rice, keep stirring
  • Add 4 cups of broth or stock ( keep 1 additional cup of stock back), bring to the boil             and then simmer covered for about 40 minutes
  • During this time keep topping up with last cup of stock a little at a time and keep                 stirring
  • Add 1 cup grated parmesan, 2 teaspoons of tamari, salt and pepper and complete with         2 handfuls of finely chopped Swiss chard
  • Stir in the chard, remove pan from heat and serve

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

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Scrumptious Squash

Butternut squash has a distinctive bell like shape, tan coloured skin and rich, sweet, orangey flesh. This winter squash is bursting with antioxidants, vitamins and minerals and is therefore an outstanding ingredient for any meal.

Butternut squash is one of the richest sources of alpha and beta carotenes, and is a great source of the antioxidants lutein and zeaxanthin. With the addition of high vitamin A content, this vegetable is a valuable food for eye health and offers overall antioxidant protection.

Butternut squash is also thought to have excellent properties for promoting cardio-vascular health. Squash contains a specific starch, fibre and B vitamins which contribute towards its blood sugar regulating properties and maybe beneficial for preventing type 2 diabetes.

Top Tip: Scoop out and separate the seeds (from the pulp), place them on a baking sheet and roast at 60° F for approximately 20 minutes and enjoy them as a healthy snack. The seeds are rich in healthy oils and are an excellent source of tryptophan, which is required to make the ‘happy hormone’ serotonin.

How to eat your butternut squash: Puree, steam, blend, bake, stuff or stew. Or simply roast, cut in half, add a drizzle of olive oil, lemon juice and a dash of tahini and tuck in!

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Fabulous Fennel

Fennel plants at the market   

Fennel contains a myriad of vitamins, minerals and phytonutrients and has countless health benefits. Furthermore, it has been used for centuries as a herbal remedy for congestion, digestive problems and to promote breast milk flow, menstruation and urine flow. 

Clinical studies have indicated that the phytonutrient anethole has anti-cancer properties and can reduce inflammation. The research found that anethole inhibits the promotion of a harmful molecule which can alter genes and cause inflammation. 

Fennel promotes bone health due to it’s combination of iron, phosphorus, calcium, magnesium and manganese. Fennel’s potassium, calcium and magnesium composition can help to lower blood pressure and the fibre content will help to reduce cholesterol levels. Heart disease is associated with elevated levels of the molecule homocysteine in the body, however, fennel’s folate content can help to prevent it’s build up.
Fennel consists of a crunchy white bulb, pale green stalks and feathery green leaves from which flowers grow and where the seeds are found.
All parts of the fennel can be used in your cooking. The stalks are a delicious addition to a soup base or stock .They can be sautéed with fennel leaves and onions. Additionally, the leaves can add a subtle liquorice aroma to many a dish. The seeds can spice up any meal, be brewed as herbal drink or just chewed to promote good digestion. The bulb can be chopped into salads, steamed, sautéed or roasted as a delicious starter or side.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Magnificent Mushrooms!

Mushrooms are rich in a surprising variety of vitamins and minerals, and as a result boast remarkable health benefits.
Mushrooms also contain unique phytochemicals which are crucial to supporting our immune system. These nutrients play an important role in regulating the activity of our immune cells.
Mushrooms also have anti-inflammatory and anti-oxidant properties. The minerals zinc, selenium and manganese, present in mushrooms, are vital for our antioxidant enzyme function, and for preventing the damaging effects of oxidation in our body.
Studies suggest that these health properties can help protect us against the development of cancer, cardiovascular disease and autoimmune conditions. It is thought that including up to 6 whole mushrooms a day in your diet will offer this therapeutic benefit.
There are endless ways to incorporate mushrooms in to your every day meals. Add them to curries, soups and stir fries, enjoy them stuffed, sautéed, chopped into a frittata or raw in salads. 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at